WOD Type: Strength

Complete 5 Sets @ 5 Reps of:

• Power Cleans & Overhead Squat @ 95#
• Full Snatch @ 95#
• Snatch High Pulls @ 95#
• Overhead Presses @ 95#

WOD Warm-Up:

30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine…

WOD Particulars:

Today’s WOD is day two of the new Strength program I’ve decided to do over the next 4 weeks. I’m still having a lot of issues with the overhead squat, but who really gets it right away?

Its not normal for most, but there are a few freaks in the fitness world, especially the Crossfit community…

WOD Teachable Moment:

Happy New Year WOD Lovers…

Successful workout programs require organization, scheduling and a WOD log

Many people decide to implement a workout program, to shed unwanted pounds, or just to keep fit, many fail due to a lack of planning, organization or just plain cheating on the schedule. Like any other project management, your workout of the Day (WOD) program must include these three elements in order to bring success. Here are some tips on how you can reach your Crossfit objectives.

Keeping a WOD log is essential. A WOD log is what keeps you honest. It also serves to journal patterns which are either detrimental or supportive to your purpose. This needn’t be some fancy book designed just for this purpose. A 5×8 spiral notebook does the job.

So what sort of information do you need to log in your WOD log?

Here’s where the organization and planning come in to play. Before you ever begin your workout program, you need to know what you want to get out of your workouts, what your WOD routine will include and what days and times you’ve scheduled. So you’ll want to dedicate the first page of your WOD log to listing each of these items, for easy reference. Page 2 is where you begin your WOD log.

On line 1, write the date and time of your first scheduled workout. Consider each scheduled workout as an absolute must-do. Sure, unavoidable schedule changes can come up, such as an emergency toothache or a sick child that needs your undivided attention. Other than absolutely necessary obligations are better known as excuses. Don’t fall prey to excuses. If you do, note the reason in your log book, slap yourself on the wrist and either try to squeeze in a makeup session, or write it off to a learning experience.

Take note that if your workout schedule takes place outside the home, at the gym or wherever, it’s automatically easier to find excuses. “I don’t feel like getting in the car and driving across town …” is the classic example.

As you complete each scheduled WOD, leave a spot in your WOD log to check it off. Another successful crossfit day and one step closer to your goal!

Dedicate one page to each week of your workout program log book. This leaves you space on each page to note what went right and what didn’t. For example, let’s say you had a legitimate reason to miss one of your sessions. Write it down. This is useful information as time passes. You might start to see a pattern. Maybe Tuesday just never seems to work. You might need to reorganize your workout program to avoid missing future sessions. On the other hand, you might see a pattern of too many excuses, leading you astray from your objectives. Remedy this and you’re back on track. If you’re dieting as well, note any temptations in which you indulged. Again, you’re looking for patterns which you can correct in future weeks.

Weighing every day doesn’t help your cause with checking your weightloss, but it does help you gauge whether or not you are hydrating enough. Once a month, get out the tape measure and measure those critical points. The waistline, hips, thighs and arms are ones you’ll want to keep track of, monitoring your progress.

Good planning is all it takes for a successful workout program. All that’s left is keeping your workout schedule as best you can and making those WOD log entries!